Comparing Nutrients in 7 ounces Valencia Oranges VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Valencia Oranges	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	21.3% 85.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	17.5% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5.17% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cooked Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cooked Napa Cabbage:

• 7 ounces of Valencia Oranges have 17.4 times more Vitamin B1, 1.6 times more Vitamin B2, 7.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.2 times more Vitamin C than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Napa Cabbage provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Valencia Oranges as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cooked Napa Cabbage:

• 7 ounces of Valencia Oranges have 1.4 times more Calcium, 1.3 times more Magnesium and 2.1 times more Potassium than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 2.6 times more Copper, 8.2 times more Iron and 8.8 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Napa Cabbage contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium
• Both Raw Valencia Oranges as well as Cooked Napa Cabbage lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 5.3 times more Carbohydrate than Cooked Napa Cabbage.
• 7 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Valencia Oranges as well as Cooked Napa Cabbage provide inadequate amounts of Energy and Protein in seven ounces.